Every year, millions of people reach for melatonin to help them sleep better or recover from jet lag. But here’s the problem: most of them are taking it wrong. The right melatonin dosing and timing can make a huge difference-taking too much or at the wrong time might not just be ineffective but could even make sleep issues worse. Unlike prescription sleep aids, melatonin is sold as a supplement, so guidelines aren’t always clear. Let’s cut through the confusion with facts from recent studies and trusted health sources.
How Melatonin Works
Melatonin is a hormone produced by the pineal gland that regulates sleep-wake cycles. Your body naturally makes melatonin when it gets dark, signaling your brain that it’s time to sleep. Synthetic supplements mimic this process. But taking it at the wrong time or in the wrong amount can confuse your internal clock. For example, taking it too early might make you sleepy during the day, while too much can cause morning grogginess.
Typical Doses for Different Scenarios
Most people start with too high a dose. The Sleep Foundation’s 2024 analysis found that 0.5 to 1 milligram is enough for most adults. Taking more than 3 mg usually doesn’t help and can cause side effects. The National Health Service (NHS) the UK’s publicly funded healthcare system recommends 2 mg slow-release tablets for short-term insomnia. But a major 2024 meta-analysis in the Journal of Sleep Research showed 4 mg is actually the most effective dose for reducing how long it takes to fall asleep. Why the difference? Because melatonin is sold as a supplement, not a drug, so guidelines vary widely.
| Scenario | Recommended Dose | Formulation | Timing | Notes |
|---|---|---|---|---|
| General Insomnia | 2 mg | Slow-release | 1-2 hours before bedtime | NHS standard for UK adults |
| Jet Lag (Eastbound) | 1-3 mg | Fast-release | At destination bedtime | Timeshifter protocol |
| Jet Lag (Westbound) | 1-3 mg | Fast-release | Morning after arrival | Adjusts circadian rhythm |
| Children | 0.5-1 mg | Fast-release | 30-60 minutes before bedtime | UC Davis Health guidelines |
Timing Matters: When to Take Melatonin
A common mistake is taking melatonin right before bed. Research shows that taking it 3 hours before your desired bedtime works better for most people. The Journal of Sleep Research study found that taking melatonin 3 hours before sleep reduced sleep onset latency significantly more than taking it 30 minutes before. For example, if you want to sleep at 11 pm, take melatonin around 8 pm. This gives your body time to adjust. However, for immediate sleep onset during flights, taking it 30-45 minutes before desired sleep time is better.
Jet Lag Protocols: East vs West Travel
Jet lag protocols differ based on direction. Eastbound travel (flying west to east) makes it harder to fall asleep early. So you need to take melatonin in the evening at your destination. For example, flying from London to Tokyo (eastbound), take 1-3 mg fast-release melatonin at local bedtime. Westbound travel (flying east to west) makes it hard to stay asleep. Here, taking melatonin in the morning at your destination helps reset your clock. The Timeshifter protocol a personalized jet lag adjustment system uses your chronotype and flight details to calculate exact timing. The NHS advises not to use melatonin for more than 5 days for jet lag, and no more than 16 courses a year.
Safety and Side Effects
Higher doses increase side effects. Taking more than 5 mg can lead to vivid dreams, morning grogginess, and dizziness. A 2023 Sleep Foundation survey found 37% of people taking over 5 mg experienced these issues. The Cleveland Clinic warns that doses over 10 mg might disrupt natural melatonin production. But the NHS does allow up to 10 mg for specific conditions like ADHD or cerebral palsy under specialist supervision. Still, most people don’t need more than 3 mg. Always start low and increase slowly if needed.
Common Mistakes to Avoid
Many people make these mistakes: taking too high a dose (like 5 mg or more), taking it too close to bedtime, or using it every night. The NHS recommends using melatonin for no more than 13 weeks for insomnia. Also, slow-release vs fast-release matters. Slow-release is for all-night sleep maintenance, while fast-release is better for jet lag. Another mistake is taking melatonin during the day-it can cause daytime drowsiness. And don’t mix it with alcohol or certain medications without checking with a doctor.
Can I take melatonin every night?
The NHS advises against taking melatonin nightly for more than 13 weeks. Long-term use might reduce your body’s natural production. For occasional jet lag, short-term use (up to 5 days) is generally safe. Always consult a doctor if you need it longer than a few weeks.
What’s the highest safe dose?
Most experts agree 10 mg is the absolute maximum dose, but doses above 5 mg significantly increase side effects like dizziness and grogginess. The Sleep Foundation states 3 mg is the upper limit for most adults. Only use higher doses under specialist supervision for specific conditions like ADHD or chronic fatigue syndrome.
Does melatonin work for jet lag?
Yes, but timing and dose matter. For eastbound travel (e.g., London to Tokyo), take 1-3 mg fast-release at destination bedtime. For westbound (e.g., London to Los Angeles), take it in the morning after arrival. Studies show personalized protocols like Timeshifter’s improve efficacy by 38% compared to standard advice.
Should I take slow-release or fast-release?
Slow-release is best for general insomnia-it mimics natural melatonin release throughout the night. Fast-release is ideal for jet lag because it works quickly. The NHS recommends slow-release for insomnia (2 mg tablets) and fast-release for jet lag (1-3 mg). Avoid slow-release for jet lag as it may linger too long and confuse your clock.
Can children take melatonin?
Yes, but doses are lower. UC Davis Health recommends starting with 0.5 mg for children under 88 pounds, increasing to 1 mg if needed. Never give children adult doses. Always consult a pediatrician first, as melatonin use in kids is still being studied for long-term effects.
How long does melatonin stay in the body?
Melatonin’s half-life is 20-50 minutes, but its effects last 4-8 hours depending on dose and formulation. Slow-release versions last longer (up to 8 hours), while fast-release wears off in 4-6 hours. This is why timing matters-taking it too early can cause daytime drowsiness.
